10 Foods That Keep You Feeling Full

What we eat plays a pivotal role in weight loss, health and overall wellness. A balanced diet is key—but if you’re trying to lose weight, it’s also important to eat foods that fill you up so that you can maintain energy without experiencing hunger pangs and cravings. Feeling constantly hungry can derail even the most dedicated meal plans, but you can avoid this with the right foods. Part of my job as a transformational nutrition and mindset coach is to help clients find foods that help them optimize their health—and actually help them lose weight.

Read on to foods that will curb your appetite and help you reach your health goals.

1. Lean Chicken Breast

Lean protein sources like chicken breast make an excellent choice, especially if you’re trying to lose weight. Chicken breast is a high-quality, complete protein that takes longer to digest, keeping you feeling full for hours. It’s packed with essential amino acids that help you build more lean muscle mass, which, in turn, increases your caloric burn.

2. Oats

Oats are a powerhouse of soluble fiber, which absorbs water and forms a gel-like consistency in your stomach. This slows down digestion, providing a steady stream of energy while keeping hunger at bay. No wonder oatmeal is such a breakfast classic!

3. Legumes

Beans, lentils, and chickpeas—also known as legumes—are rich in both fiber and protein. This dynamic duo helps you feel full by stabilizing blood sugar levels and promoting healthy digestion. Legumes are naturally low in fat and cholesterol-free, but also loaded with iron, copper, magnesium, manganese, zinc, and B vitamins.

4. Avocado

Avocado is a nutrient-dense fruit packed with monounsaturated fats and fiber. This combination helps regulate appetite and makes you feel full, while providing other awesome benefits, including improved heart health and glowing skin.

5. Quinoa

Quinoa is a complete, plant-based protein that is also high in fiber and complex carbohydrates, promoting a feeling of fullness and increased energy. This ancient grain has also been shown to regulate blood sugar levels and reduce inflammation.

6. Chia Seeds

Chia seeds are little nutritional powerhouses loaded with fiber, protein, and healthy fats. When you add them to liquid, they expand in your stomach, filling you up while providing next-level hydration. Adding chia seeds to smoothies, yogurt, or oatmeal is a great way to control your appetite.

7. Almonds

Almonds are packed with protein, fiber, and healthy fats, making them the perfect choice for satisfying cravings between meals. Studies show that eating almonds helps reduce hunger and control appetite.

8. Lentils

Lentils are another plant-based, powerhouse of protein and fiber. They take longer to digest, providing a steady release of energy and curbing hunger. Incorporating lentils into soups, salads, or curries can help you feel satisfied for hours.

9. Leafy Greens

Vegetables like spinach, kale, Brussels sprouts and Swiss chard are low in calories but packed with fiber, minerals and vitamins. They bring volume to any meal, so you will fill up faster while enjoying their nutrient benefits.

10. Salmon

Salmon is a nutrient-dense fish packed with protein and omega-3 fatty acids, both of which promote feelings of fullness. The combination of healthy fats and protein contributes to a well-balanced, nutritious meal.

As a transformational nutrition and mindset coach, I want to help you find foods that work for you. Finding the right combination of foods that keep you feeling fuller longer will help you effectively control your appetite and stay on track with your health goals.